Linear Acceleration Wall Drill

Linear Acceleration Wall Drill — Start position — Start position

Linear Acceleration Wall Drill — End position — End position

Region: Knee & Thigh
Equipment: None
Category: Plyometrics
Level: Beginner
Mechanic: compound

Muscles worked

hamstrings
calves
glutes
quadriceps

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
Switch legs, raising the opposite knee, and then attacking the ground straight down.
Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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